A. Warm Up
20 air squats
20 alternating lunges
10 inch worms
10 burpees
B. Activation
2 rounds
10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)
C. Lifting Complex
OTM for 10 reps
1 Hang PC
1 PC
D. Conditioning
5 rounds
400m run or 500m Row
20 Pull ups (scale reps if max set is less than 30, scale by 5’s)
Rest 2 min
*Record all set times
E. Cool Down